Heart Rate Zone Calculator

Calculate training heart rate zones using max HR or Karvonen method. See optimal zones for fat burn and performance.
years
bpm
Method

Estimated Max Heart Rate

190 bpm

Zone 1

Recovery (50-60%)

125 - 138 bpm

Zone 2

Fat Burn (60-70%)

138 - 151 bpm

Zone 3

Aerobic (70-80%)

151 - 164 bpm

Zone 4

Anaerobic (80-90%)

164 - 177 bpm

Zone 5

VO2 Max (90-100%)

177 - 190 bpm

Recommended Zones by Goal

Weight Loss / Fat BurnZone 2 (60-70%)
General FitnessZone 3 (70-80%)
Performance / SpeedZone 4-5 (80-100%)
Active RecoveryZone 1 (50-60%)

Max heart rate is estimated using the formula 220 - age. Karvonen method uses heart rate reserve (max HR - resting HR) for more personalized zones. Individual variation can be significant. Consult a healthcare provider for precise zones.

Use the Heart Rate Zone Calculator above to calculate your results. Enter your values and see instant results — all calculations run in your browser.

Disclaimer: This calculator is for informational purposes only and does not constitute tax, financial, or legal advice. Results are estimates based on the information you provide and current rates. Always consult a qualified tax professional or financial advisor for advice specific to your situation.

How It Works

Our Heart Rate Zone Calculator helps you optimize your workouts for maximum benefit, whether you're aiming for fat burning, endurance, or peak performance. Understanding your personalized heart rate zones ensures you train effectively, avoiding overtraining or undertraining in 2026.

This calculator utilizes two primary methods: the Max Heart Rate (MHR) percentage method (e.g., 220 - Age) or the more precise Karvonen formula, which incorporates your resting heart rate (HRR = MHR - RHR). Both methods define training zones as percentages of your calculated MHR or HRR.

Ensure your resting heart rate is accurately measured, ideally first thing in the morning before activity. A common mistake is using a generic MHR without considering individual fitness levels, which can lead to inaccurate zone recommendations.

Example: 35-year-old aiming for endurance

  1. 1 Input your age (35), sex (Male), and resting heart rate (60 bpm). Select 'Endurance' as your training goal.
  2. 2 The calculator will determine your estimated Max Heart Rate (e.g., 220 - 35 = 185 bpm) and then apply the Karvonen formula to calculate your Heart Rate Reserve (185 - 60 = 125 bpm). It will then calculate the endurance zone (e.g., 60-70% of HRR + RHR).
  3. 3 Based on your inputs, your endurance training zone is calculated to be between 135 bpm and 148 bpm.
  4. 4 To improve endurance, you should aim to maintain your heart rate within this 135-148 bpm range during your workouts. This zone is optimal for building cardiovascular stamina without excessive fatigue.

Source: ACE · Last updated: April 2026

Frequently Asked Questions

How do I calculate my maximum heart rate?
The simplest formula is 220 minus your age. A 35-year-old has an estimated max HR of 185 bpm. More accurate formulas (like Tanaka: 208 - 0.7 x age) exist, but the best method is a supervised max HR test.
What are the five heart rate training zones?
Zone 1 (50-60% max): easy recovery. Zone 2 (60-70%): fat-burning endurance base. Zone 3 (70-80%): aerobic fitness. Zone 4 (80-90%): anaerobic threshold, tempo work. Zone 5 (90-100%): max effort, sprints.
Which heart rate zone burns the most fat?
Zone 2 (60-70% of max HR) burns the highest percentage of calories from fat. However, higher-intensity zones burn more total calories and fat in absolute terms per hour. A mix of Zone 2 and higher-intensity training is most effective for fat loss.

You might also need

One Rep Max (1RM) Calculator

Estimate your one rep max from any weight and rep count. See training percentages for all rep ranges.

Running Pace Calculator

Calculate running pace from distance and time, or finish time from distance and pace. Preset distances for 5K to marathon.

Marathon Pace Calculator

Calculate marathon splits and pacing strategy. See pace per mile and key checkpoint times.